1 serving (100 grams) contains 25 calories, 1.3 grams of protein, 0.1 grams of fat, and 5.8 grams of carbohydrates.
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Nutrition Information
Calories |
20 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14.4 mg | 0% | |
| Total Carbohydrates | 4.6 g | 1% | |
| Dietary Fiber | 2 g | 7% | |
| Sugars | 1.8 g | ||
| protein | 1.0 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 32 mg | 2% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 136 mg | 2% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Leafy cabbage
Leafy cabbage is a versatile, cruciferous vegetable belonging to the Brassica family, originally cultivated in Europe and now common in cuisines worldwide. Known for its many varieties, including green, red, and Savoy cabbage, it's widely used in salads, stir-fries, soups, and fermented dishes like sauerkraut and kimchi. Cabbage is low in calories yet rich in important nutrients, including vitamin C, vitamin K, folate, and dietary fiber. A 100-gram serving provides approximately 25 calories, 2.5 grams of fiber, and nearly 60% of the Recommended Daily Allowance (RDA) of vitamin C. Packed with antioxidants and phytonutrients, cabbage plays a key role in promoting overall health and is a staple in many healthy diets due to its nutrient density.
Health Benefits
- Rich in vitamin C, cabbage supports immune function by aiding in collagen synthesis and protecting cells from oxidative stress.
- High levels of vitamin K in cabbage contribute to blood clotting and bone health, with one cup providing over 85% of the daily requirement.
- Cruciferous compounds like sulforaphane in cabbage have been linked to enhanced detoxification processes and reduced risk of some cancers.
- Dietary fiber in cabbage promotes digestive health and helps maintain a healthy gut microbiome, with 2.5 grams per 100 grams.
- Folate content supports cell division and is essential during pregnancy for fetal development.
Dietary Considerations
Selection and Storage
Store cabbage in the refrigerator's crisper drawer, wrapped loosely in plastic or stored in a perforated bag, to maintain freshness for up to two weeks.
Common Questions About Leafy cabbage Nutrition
How many calories and nutrients are in leafy cabbage?
Leafy cabbage is very low in calories, with about 25 calories per 100 grams. It is rich in vitamins like vitamin C (approximately 36.6 mg per 100 grams) and vitamin K, along with fiber, antioxidants, and trace minerals including manganese and potassium. However, it is low in protein, providing less than 1.3 grams per 100 grams.
Is leafy cabbage suitable for keto or low-carb diets?
Yes, leafy cabbage is keto-friendly and suitable for low-carb diets. It contains around 5 grams of carbohydrates per 100 grams, most of which come from fiber (about 2 grams), making it an excellent choice for a balanced, low-carb meal plan.
What are the health benefits or concerns of eating leafy cabbage?
Leafy cabbage offers numerous health benefits, including improved digestion due to its fiber content, immune support from its high vitamin C levels, and bone health from vitamin K. However, excessive consumption may cause bloating or gas in some individuals due to its fermentable fiber content (FODMAPs). Moderation is key for sensitive stomachs.
What is a recommended portion size for leafy cabbage?
A typical recommended serving size is 1 cup (around 85 grams), which provides about 20 calories and significant amounts of vitamin C and K. This portion size is ideal for balancing nutritional benefits while avoiding digestive concerns from overeating.
How does leafy cabbage compare to kale or spinach in nutrition?
Leafy cabbage is lower in calories than kale and spinach but also contains less protein and specific nutrients like iron and calcium found in spinach. However, cabbage is richer in vitamin K compared to spinach and provides unique sulfur-containing antioxidants, making it complementary rather than superior in a balanced diet.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
